The arms side of this workout features some of my favourite 2 – 3 exercise they have featured a lot in this trainer its the seated dumbbell hammers and seated ez bar curl they are awesome exercises to gain mass and create that awesome peak.
The abs workout will be the 7 min torture video that i created you will have to do 3 rounds of this so it will take 21 mins do your best you may not finish it!
Use these tips:
- Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
- Use the correct form! Watch the video above to learn each exercise or click on each exercise below!
- Rest – 30 – 60 seconds between each set and exercise.
|Shoulders, Arms & Abs Workout:|
|Shoulder, Arms & Abs|
|Standing Dumbbell Press||4||10-12|
|SUPERSET – Seated Dumbbell Hammers + Seated Ez Bar Curl||4||12-15|
|DROPSET – Dumbbell Front Raises||3||11,11,11|
|SUPERSET – Tricep Extension Rope + Tricep kickback||3||12|
|SUPERSET – Power Partials + Straight Bar Tricep Pushdown||4||12|
|SUPERSET – Shrugs + Barbell Bicep Curls (21’s)||4||12|
At this stage you should be doing THREE rounds of this 7 min video!